What is BMR?
What is Basal Metabolic Rate?
What do you mean by BMR?
These are the common questions that are asked by many people who have heard the term BMR quite a few times.
But many of those did not focus too much on it.
First things first.
This is a very important term to understand and will make a huge impact on your fat loss journey.
So rather than having questions about what is BMR, we would want you to be familiar with this term.
Please note, I mentioned about the fat loss and not the weight loss, because its extra fat that makes you look out of the shape. (We will cover these topics in another post in detail, for now, concentrate on BMR).
BMR and weight loss or I would say, Fat loss is very closely related to each other.
Just a simple answer to your What is BMR question.
BMR is the amount of energy that a person needs to keep the body in a functioning state while at rest. It means your body consumes energy to function the necessary tasks like breathing, blood circulation, digestion of food, etc.
What is the basal metabolic rate or what is BMR used for?
Basal Metabolic Rate is more commonly used to get the number of calories your body needs per day to perform the body’s basic functions.
You burn calories even when you are sleeping so knowing your Basal Metabolic Rate will boost your weight/fat loss process as it will be very easier for you to make a diet plan around your BMR.
Yes, you heard that right.
You can make your own diet plan to lose weight and you don’t need an expert for this.
If you are familiar with the terms BMR and TDEE/TEE and understand the concept, then you do not have to look anywhere else to make a diet plan for yourself.
I hope you so far you are a bit familiar with the term BMR and know the answer to your first question of what is BMR.
NOTE: BMR only provides a baseline, many people have the metabolic rate above it or under it and therefore BMR should not be considered a universal indicator of one’s metabolic rate.
What is TDEE or TEE?
A simple TDEE definition is that it is the amount of energy that you burn per day.
You have to calculate your BMR before you calculate your TDEE because then you would be able to make a diet plan for yourself whether you want to get lean or gain weight.
In more simpler terms TDEE is your calorie maintenance level.
If you are consuming the calories as per your TDEE, then you will be able to maintain your current weight.
So, if you want to lose weight then you have to consume fewer calories than your TDEE and if you want to gain weight then you have to consume more calories than your TDEE.
Very Simple, Right!
Ok, now you will ask, I know About BMR and TDEE, how do I use BMR and TDEE to lose weight?
Step 1: Calculate your BMR here.
Step 2: Come back to this page.
Step 3: Next, you will calculate your TDEE (Total Daily Energy Expenditure) or as I mentioned above it is the number of calories you need to eat to maintain your current weight.
- If you do workout4-5 times a month, multiply your BMR by 1.2
- If you do workout 1 to 3 days per week, multiply your BMR by 1.375
- If you do workout 3 to 5 days per week, multiply your BMR by 1.55
- If you are a kind of person who workout 6 to 7 days per week, multiply your BMR by 1.725
For example, If you in the category of working out 3 to 5 days per week then you will multiply your BMR by 1.55 and that will give you your TDEE.
Step 4: Now you will prepare your diet chart considering your BMR and TDEE.
Depends upon what your goal is, you will either increase or decrease the calories. You will have to count your calories if you want to get the desired results quickly.
Step 5: Follow the below mentioned 2-steps formula to get the fast fat loss.
1) Make a note of the total calorie intake on the basis of the numbers you got as your BMR and TDEE.You have to be on a calorie deficit diet to lose weight.
2) Hit your workout hard to burn more calories and fat during your workout.An easy workout will not get you anywhere.
Make sure that you do not go on a crash diet and have adverse effects on your metabolism.
Sudden changes will not get you anywhere and will ruin your metabolism because the body doesn’t like sudden changes.
It is better to reduce around 300 calories in the first week and then start adding around 100 calories from that subsequent week.
You might have heard about lots of diet plans that many fitness trainers give but BMR and TDEE are the main tools to count your macros.
Calculating macros plays a very important role because now you are aware of the calories intake.
So now focus on BMR and TDEE because these are one of the most powerful weight loss tips.
PS: I will share the custom diet plan and also some more info on the food, recipes that a person can enjoy after making a note of calories through BMR and TDEE.
Feel free to ask questions regarding what is BMR or any topic of your choice in the comment section below.
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